I am going into my junior football season in high school and am 6′0 185lb. I play d-end and tight end and I am trying to figure out a lifting/conditioning program for this summer. How often should I be lifting? Should I run on the days I lift? Besides lifting and running what other things should I do to prepare for this season
There is so much that goes into training for football. Don’t lift everyday that is just stupid. Lifting 4 times a week is more than enough. Speed is really important (if you want to play college ball). You should run 3 times a week (sprints). All of your hard work will be worthless unless you eat properly. Lots of protein and drink tons of water. Besides running and lifting you should meet up with your starting QB to work on your hands and your routes. Most of all, enjoy High Shool while it lasts. The memories you make on and off the field will last for ever, so make the most out of them.
me personally, I’m working out mon- fri, but I isolate specific muscle areas, like monday I do legs, tuesday back, wed shoulders, thurs chest, and fri arms or something to that effect, that way I dont overwork myself. and I think you should do at least a light run every day, including those days you lift. I’m going into my senior season and I wished I lifted more before last season. other than that, i would do things like cone drills and other agility drills, then play some catch since you play tight end. if you can, try to hook up with the QB and run some routes, like I play reciever and my best friend is QB so I’m going to try to get out with him a bit over the offseason. im just a player though who doesnt know a whole lot about this kind of thing, talk to your coach or like someone at a gym if your really serious about this, and then follow their idea. hope this helps
do legs Monday (Squats, dumbbell luges, Romanian dead lifts, etc.)
arms Tuesday (bench press, dumbbell shrugs, incline bench, shoulder press, etc.)
run/condition Wednesday (sprints, jump rope, long distance run)
all body Thursday (calf raises, triceps exercises[close grip bench], core work, etc.)
run/condition every other Friday (high intensity long distance run)
take weekends for your muscles to heal
Does your team have any type of strength and conditioning coaches?? If so try them, but at least try and eat healthy and work both strength, agility and endurance.
every muthaf*uckin day. you should run too.
you should also do agility exercises like kareokas.
at least three times a week. that will keep your strength where it is, anything less wont do anything, more will increase your strength its up to you.
Lift everyday.